Food – Bliss Readhttps://blissread.com
Psychology, Career, Lifestyle, Health, More!Mon, 13 Nov 2017 06:21:33 +0000en-UShourly1https://wordpress.org/?v=4.8.7https://i2.wp.com/blissread.com/wp-content/uploads/2017/09/cropped-bicon-2.png?fit=32%2C32&ssl=1Food – Bliss Readhttps://blissread.com
3232135884125Our Personality Can Be Traced To The Love For Spicy Foodhttps://blissread.com/what-the-love-of-spicy-food-might-say-personality
https://blissread.com/what-the-love-of-spicy-food-might-say-personality#respondMon, 13 Nov 2017 01:12:47 +0000https://blissread.com/?p=1776In this book excerpt, the authors of “How We Eat With Our Eyes and Think With Our Stomach” explain why a fondness for chiles may be tied to your character. Imagine you are on a date at an Italian restaurant. Like all people who harbor affection for each other, you both delight in discovering the things […]

In this book excerpt, the authors of “How We Eat With Our Eyes and Think With Our Stomach” explain why a fondness for chiles may be tied to your character.

Imagine you are on a date at an Italian restaurant. Like all people who harbor affection for each other, you both delight in discovering the things you have in common, such as a preference for the same wine or a passion for a certain movie. But suddenly things take a turn for the worse. Your date pours half a bottle of Tabasco sauce onto his pizza arrabbiata, offers you a slice drenched in the sauce, and goes on to enthuse about the various spicy dishes at his favorite Mexican restaurant, which you “must try soon.” Until now you had actually been quite happy with the choice of restaurant, and the spaghetti carbonara on your plate is just how you like it. You were about to order your favorite dessert, panna cotta, but the prospect of sharing spicy foods with this guy in the future has put you off.

What if your unease at discovering these opposing food preferences was not unfounded? “Because what I eat, what I drink is in itself the ‘second self’ of my being,” wrote the philosopher Ludwig Feuerbach. What does that mean for how you see your date?

Chile likers are adventurers. This conclusion came from Paul Rozin and Deborah Schiller of the University of Pennsylvania after they evaluated the first systematic study on chile ingestion. In Mexico, for example, eating chile peppers is regarded as a sign of strength, valor, and masculine attributes. It was found that American students with a penchant for chiles also had a passion for daring and potentially risky activities including fast driving, parachuting, or swimming in ice. Each of these experiences initially requires a certain mental effort to conquer one’s fears, but just as with eating chile peppers, one learns to assess the risk over time. The constrained risk might just be what makes chiles so exciting for some, says Rozin.

Technically speaking, pungency is not a taste; it’s not sweet, salty, bitter, sour, or umami. Hot means pain, which is why you, the careful type, automatically recoil from the offered pizza slice. The typical pain response is triggered as capsaicin, a chemical compound found in chile peppers, hits the pain receptors on the tongue. If it got into your eyes or touched the sensitive lining of your nose, as capsaicin-containing pepper spray would, you’d be doubling over and screaming in pain. So, what makes someone abuse a sensitive part of their body like their tongue with a chemical weapon and reach out for products with names such as Spontaneous Combustion, the Reaper, Mega Death Sauce (Feel Alive!), and Pain 85%, 95%, and 100%? These may sound like the names of death metal bands, but they’re actual off-the-shelf hot sauces.

Some people do it for pleasure. According to Rozin, inducing this negative physical experience (accelerated heart rate, sweating, burning sensation, watering eyes, shortness of breath) is evidence of benign masochism. He compares it to watching a horror movie that makes you feel real fear despite knowing that nothing can happen to you.

You won’t find anything comparable in the animal kingdom. Even pigs, who usually devour anything edible (and who, if they live in the Mexican highlands, should be accustomed to spicy leftover food from people), tend to give a wide berth to tortillas with a spicy sauce. They have no idea that the perceived heat isn’t “real” but merely a misinterpretation by their brain. We, however, know that chiles won’t burn us on the inside. We are intelligent enough to defy the warning signals to a certain extent. In his book Pain: A Story of Liberation, published in German, the physician Harro Albrecht writes that it is as if we triumph over a basic instinct from a safe distance and are rewarded by our brain with a biochemical treat in the form of endorphins. The same principle applies to the so-called runner’s high of marathon runners.

Chile lovers are eager to try new things; willing to take risks; and hungry for variety, strong emotions, and adventures—all characteristics linked to thrill seekers. Put in a good light, this means they have a high degree of curiosity; in less friendly terms, they are easily bored.

This knowledge about your date’s personality should send alarm bells ringing if you’re someone who likes to play it safe. People who avoid excitement, value consistency, and generally manage perfectly well without exposing themselves to extreme situations should pay more attention to a new acquaintance’s preference for hot spices in the future—even if chiles are beneficial for your health, boost your metabolism, and have an analgesic and antibacterial effect.

]]>https://blissread.com/what-the-love-of-spicy-food-might-say-personality/feed0177612 Foods You Need to Stop Buyinghttps://blissread.com/12-foods-need-stop-buying
https://blissread.com/12-foods-need-stop-buying#respondThu, 09 Nov 2017 00:52:42 +0000https://blissread.com/?p=1727Are you eating as healthy as you think you are? If you’re eating a mix of fruits, vegetables, whole grains, and lean proteins, then you’re probably pretty far ahead of the nutrition curve. But even if you’re hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there’s still […]

Are you eating as healthy as you think you are?

If you’re eating a mix of fruits, vegetables, whole grains, and lean proteins, then you’re probably pretty far ahead of the nutrition curve. But even if you’re hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there’s still a chance you’re making mistakes with your food choices without even realizing it. Not all foods are created equal—even the healthy ones—and you might not be getting as many vitamins and nutrients as you believe. In fact, you may inadvertently be loading your body with excess sugar and sodium. We asked top nutrition experts to identify the best and worst foods in every category—veggies, fruits, legumes, grains, proteins, dairy, and fats—so you can close the gaps on your nutritional needs.

The best greens are the darkest and richest in color, including spinach, kale, romaine, collards, turnip and mustard greens, and broccolini. “They’re some of the most nutrient-dense foods on the planet—packed with vitamins, minerals, and phytochemicals that help protect the cells and build the immune system, all for a skinny little calorie level,” says Sharon Palmer, RD, a southern California-based registered dietitian. Aim to get between 1½ to 2 cups of these leafy veggies each week. (One way to do it is with the spinach and sweet potato quesadilla recipe in the video above.) Eat them in salads, wraps, or sandwiches, or serve them as a side dish with some lemon and garlic. If you’re not a fan of the bitter taste that comes along with many greens, try infusing them into your smoothies. This masks the flavor while still offering up their nutritional benefits. Or, turn them into chips by mixing in some olive oil and sea salt and heating them in the oven until they’re nice and crispy.

Worst veggie: Anything in a can

Canned veggies are often stripped of fiber and other nutrients, and are often loaded with sodium. If canned veggies are your go-to, you’ll experience decreased nutritional quality or, worse, unknowingly consume them with sugar, additives, sodium, or flavorings that detract from good nutrition and make it harmful.

If you need the convenience of canned vegetables, opt for frozen instead. They’re just as healthy as fresh because they’re flash-frozen at the site of harvest. “They have no added sodium and are less wasteful, since you can cook only what you need and keep the rest in the freezer,” explains Rachel Brandeis, RDN. Plus, now frozen vegetables come in microwavable bags, which makes them very convenient for busy families trying to get veggies on the dinner table. (Just be sure you’re buying plain vegetables, and not ones coated in any type of sauce.)

Best veggie: Kale, cauliflower, Brussels sprouts, and other cruciferous vegetables

Kale isn’t the only nutritional superstar in the cruciferous vegetable category. Don’t forget to also include cabbage, broccoli, Brussels sprouts, cauliflower and other cruciferous vegetables in your diet, as well. “Besides adding flavor to your meal, these veggies are packed with antioxidants and have been shown in multiple studies to help reduce cancer risk thanks to the phytochemical sulforaphane,” says Erin Palinski-Wade, RD, author of Belly Fat for Dummies. A study published in Clinics in Dermatology found that the carotenoids zeaxanthin and lutein, both found in cruciferous vegetables, may help protect the eyes against harmful UV rays from the sun and free radicals in the environment. “Aim to consume a minimum of 1 cup per day,” suggests Palinski-Wade. “If you’re not a fan of their texture, try pureeing cauliflower into a rice, which you can also make into a pizza worst-vegetable-starchy-corn.

Worst veggie: Starchy vegetables

Corn, peas, potatoes, pumpkin, squash, and yams tend to contain fewer vitamins and minerals and less fiber than other types of vegetables. Plus, they often contain two to three times as many calories per serving as their non-starchy vegetable counterparts. One recent study from Harvard University found that eating leafy greens and cruciferous veggies resulted in significantly more weight loss than potatoes, peas, and corn. “These types of vegetables are best eaten earlier in the day as they’re higher in carbohydrates,” says Roger Adams, PhD, a Houston-based nutritionist.

Best legume: Simply cooked beans

Chickpeas, black beans, and pinto beans provide an excellent meatless backbone for a healthful meal when combined with whole grains and vegetables. “These are especially good because they are whole-plant foods and are very rich in fiber and plant protein,” says Palmer. “Plus, consuming cooked beans has been linked with reducing your risk of chronic diseases and obesity.” You can cook them yourself or drain and rinse them from a can and add them to salads, soups, casseroles, or curry dishes such as Indian dal. Unlike canned vegetables, canned beans can be a healthy addition to your pantry—they’re nutritionally equal, and as long as you rinse them before eating, you won’t take in any extra sodium.

Worst legume: Canned baked beans

Unlike regular canned kidney or navy (white) beans, the leading brand of baked beans contains 3 teaspoons of sugar per serving, and 50% more sodium, says Nicole Rodriguez, RDN, registered dietitian nutritionist. Cut sugar and salt by making your own. Drain and rinse a can of navy beans and whip up a tomato-based sauce with a touch of barbecue sauce.

You should also be wary of canned bean soups. “Any kind of bean soup is full of fiber and protein, but if you’re choosing a canned black bean soup or lentil soup, be sure you check to the label,” says Brandeis. “Many of these canned soups are loaded with sodium, well over 900 milligrams per serving.” Look for low-sodium versions with less than 500 mg per serving.

Best fruit: Avocado

Avocados may be high in fat, but it’s the good, heart-healthy type, known as monounsaturated fatty acids (MUFA). Avocados are an excellent source of healthy fats and contain over a dozen essential nutrients. They’re high in fiber and vitamin E, B vitamins, and potassium. Slicing a quarter of an avocado and adding to a mid-day salad is an excellent energy booster for the day. When you buy, an avocado should be just soft enough to press a slight indent.

Worst fruit: Processed fruit drinks

Often marketed as “real juice,” the labels on these products prove otherwise. They’re loaded with sugar, empty calories, and artificial sweeteners. Some companies try to get around the sugar in fruit beverages by adding artificial sweeteners that reduce the amount of sugar on the label, but those can increase cravings for sugary, salty, and unhealthy fatty foods. And it’s not just bottled juices you should avoid. Juicing a whole fruit concentrates its sugars and often eliminates the fiber.

Best fruit: Berries

The dark pigments of blueberries, raspberries, blackberries, and strawberries offer antioxidant, polyphenolic, and anthocyanin benefits. Berries are also often high in vitamin C and low in calories. Blueberries, in particular, are rich in antioxidants and have even been linked to a reduced risk of heart disease and dementia. “At just 80 calories per cup, they’re an excellent source of collagen-promoting vitamin C and manganese, a mineral that helps convert macronutrients into usable energy,” says Rodriguez. Aim to consume at least 3 cups of berries per week, adding them into salads, yogurts or smoothies.

Worst fruit: Canned or dried fruit

Fruit is naturally sweet, so it shouldn’t need any added sugar or “sugar-based flavor enhancers” often found in the canned kind. That can include heavy syrups, nectar, or honey. The added sugar only adds excess calories that are totally unnecessary. Dried fruit can also contain added sugar. “While they can add fiber and texture to trail mix, yogurt, oats, and home-made energy bars, they pack a serious caloric punch,” says Rodriguez. Think about it: a raisin is just a shriveled-up grape, so a cup of raisins is going to contain a lot more calories than a cup of whole grapes. “Mind portion sizes by checking the nutrition facts for sugar content and consume in moderation,” Rodriguez says.

Best fruit: Frozen fruit

“Just like frozen vegetables, frozen fruit is frozen at the source of harvest and is as nutritious as fresh ones,” says Brandeis. Just be sure there’s only one ingredient on the label: the fruit. Use them for smoothies, or thaw them out when you’re craving an out-of-season fruit.

Best grain: Whole grains

People are still cutting out grains to lose weight and improve their health, but the truth is, unless you’ve been diagnosed with celiac disease or a gluten intolerance, you should be eating whole grains daily. They are full of fiber, plant-based protein, vitamins, minerals, and phytochemicals. Read more about the health benefits of whole grains, and try this recipe for overnight oats.

Worst grain: White bread and pasta

In refined grains—which include white bread, pasta, rice, crackers, and pretzels—the bran and germ are stripped away. “This type of grain has a higher glycemic index, meaning the sugars can be absorbed into the bloodstream faster, often causing a spike in blood sugar levels,” explains Palmer. This may lead to rapid digestion over consuming calories. “A good way to check whether something is whole or refined grain would be to make sure the first word on the bread or cereal label says ‘whole,’ which means whole grain-based bread,” explains Brandeis. “If the first ingredient is ‘wheat,’ that’s a refined grain and offers less nutrition.” Aim for 48 grams of whole grains per day, suggests Brandeis.

Best grain: Ancient grains

Ancient grains are called “ancient” because they haven’t changed much in the last several hundred years, unlike modern types of wheat (which have been crossbred). Many ancient grains are nutritional powerhouses rich in protein (quinoa has the most), calcium (teff has more than any other grain), fiber, and an amino acid called lysine, which helps your body burn fat. Rodriguez loves farro: “With a pleasing, chewy texture and slightly nutty flavor, it’s an excellent source of fiber and iron and contains 7 grams of protein per serving,” she says. “Mix feta, fresh parsley, and a bit of fresh lemon juice into hot farro for a tasty accompaniment to chicken or salmon.”

Worst grain: Sugary cereals

You can’t eat just one—serving, that is. A serving of cereal is just half a cup, and a big bowl may rack up as much sugar as a candy bar. “A good way to judge whether a cereal is too high in sugar is to avoid brands with more than 12 grams per serving,” says Brandeis. Those are usually the ones that are at eye level in the cereal aisle and are strategically positioned so little ones can easily see them. “If you really enjoy the high sugar-based cereals, try filling your bowl with half high-sugar cereal and half low-sugar cereal to dilute the amount of added sugar,” she says.

Best grain: Oatmeal

Oats are rich in omega-3 fatty acids, folate, fiber, and potassium, making them a heart-healthy food that lowers cholesterol and burns fat. Avoid packaged packets, which are swimming in added sugar. Instead, use plain old-fashioned oats, and sweeten them with fruit and honey. Want to save time in the morning? Try this recipe for overnight oats.

Best protein: Fish

Seafood might just be the healthiest type of protein you can eat. Chock-full of omega-3 fatty acids, it reduces inflammation in the body, regulates blood pressure, and lowers the risk of many health conditions like irritable bowel syndrome, asthma, and even some cancers. Plus, each type provides ample nutrients, and research shows people who eat a lot of it are less likely to suffer from depression and anxiety. Add more seafood to your diet with one of these 24 healthy fish recipes.

Worst protein: Red meat

The case against red meat (which includes beef, pork, and lamb) seems to grow stronger by the day. It can be high in cholesterol and saturated fat, and eating a lot of it has been linked to several chronic health conditions, including heart disease and type 2 diabetes. And in January, two new studies provided even more reasons to cut back on burgers. The first found that red meat may raise the risk for diverticulitis, a common inflammatory bowel condition, and the second found a link between consumption of grilled, smoked, and barbecued meat and higher rates of early death among breast cancer survivors.

Best protein: Chicken

Skinless chicken has less saturated fat than red meat. It’s an excellent source of niacin, which helps the body turn food into fuel, as well as selenium, which is important for cognitive function and immune system health. Plus, it’s packed with protein and low in calories. One 3.5-ounce breast packs 31 grams of protein for just 165 calories.

Worst protein: Processed meats

It’s always a good idea to limit processed foods of all types when making healthy food choices—and proteins are no exception. “Processed meats, like deli meats, hot dogs, sausages, and cured selections tend to be high in sodium, preservatives, and saturated fat,” says Adams. Although an occasional sausage or hot dog is fine, research suggests eating it regularly may increase the risk of heart disease and colorectal cancer.

Best protein: Tofu

Tofu contains 10 grams of protein per serving, making it a great plant-based protein for anyone, but especially vegetarians and vegans. “It’s basically the curd of soybeans pressed into a sliceable cake that can become firm and sub in quite nicely for meat,” explains Palmer. “Studies link consuming moderate amounts of tofu with lots of benefits, including heart health and even cancer protection.” Use it in stir-fries, curry dishes, lasagna, and vegetable scrambles.

Best protein: Nuts

These bite-size nutrient bombs set you up with heart-healthy fats, protein, vitamins, and minerals. Avoid nuts packaged or roasted in oil, and instead eat them raw or dry-roasted, and with no salt added. For more info, check out the best and worst nuts for your health.

Best protein: Eggs

Yes, eggs are good for you—the whole thing, not just the whites. Though nutrition experts used to warn that the dietary cholesterol in eggs could spike blood cholesterol and hurt the heart, scientific research shows eating foods high in cholesterol doesn’t mean most people will develop high cholesterol. Egg yolks are rich in vitamin E, a nutrient most Americans eat too little of, as well as choline, a nutrient that contributes to brain health and metabolism regulation. Enjoy eggs three times per week or more, hard-boiling them for an easy, on-the-go snack or cook into an omelet with fresh veggies.

Best dairy: Greek yogurt

With twice the protein of regular yogurt, Greek yogurt keeps you full longer while providing a good source of calcium. “The best type to get is low-fat Greek yogurt, since they provide higher amounts of protein, with less fat, per serving,” says Brandeis. Aside from being a delicious, on-the-go snack, especially when topped with nuts or blended into a smoothie, you can even use Greek yogurt as a substitute for mayonnaise or sour cream in sandwiches or recipes.

Worst dairy: Flavored yogurts

Many flavored yogurts contain up to 30 grams of sugar (that’s six and a half teaspoons!) per 6-ounce serving, says Rodriguez. Here’s some perspective: a Snickers bar clocks in at 27 grams. While you’re at it, skip the drinkable, squeezable yogurts too, as many contribute more calories from sugar than they do protein, and sipping instead of chewing can compromise satiety. In other words, have a flavored yogurt drink for breakfast and you’ll be hungry again well before lunchtime. “Look for yogurts that have less than 10 grams of added sugar and at least 6 grams of protein per serving,” suggests Brandeis.

Best cheese: Cottage cheese

Rich in protein and low in carbohydrates, cottage cheese makes a great choice for those who need to limit their overall carb intake. It’s also a very versatile food. Blend it into smoothies or use it to make protein pancakes for a breakfast option that actually fills you up without the added refined carbs. Palinski-Wade recommends keeping your cottage cheese intake to around a half cup per day, and choosing one low in sodium.

Worst cheese: Processed substitute cheese

Processed cheeses (like the yellow squares of American you loved as a kid) are high in sodium. A grilled cheese sandwich with two slices of white bread and two squares of one popular processed sliced cheese racks up 700 milligrams of sodium, or nearly half of what the average person should consume in a full day.

Worst fat: Trans fat

Trans fats are found in fried foods, baked goods, and processed snack foods in the form of partially hydrogenated oils. Food manufacturers love them because they are easy to use, inexpensive to produce, and last a really long time—but they’re really bad for your health. Trans fats raise your LDL (bad) cholesterol levels while lowering your HDL (good) cholesterol, and eating lots of them increases your risk of heart disease and stroke. The good news? You won’t find hydrogenated oils in foods for much longer. Manufacturers must remove trans fats from their foods by 2018, per a ban by the Food and Drug Administration.

Best fat: Extra virgin olive oil

Extra virgin olive oil may help reduce the risk of heart disease, stroke, type 2 diabetes, and osteoporosis. On its own, olive oil contains antioxidants, and on top of that, cooking with this type of oil increases your body’s ability to absorb antioxidants from veggies. Plus, research proves over and over again that following a Mediterranean diet—which is rich in olive oil—boost longevity and overall health.

]]>https://blissread.com/12-foods-need-stop-buying/feed017277 Surprising Reasons You Are Not Losing Weighthttps://blissread.com/7-surprising-reasons-not-losing-weight
https://blissread.com/7-surprising-reasons-not-losing-weight#respondThu, 09 Nov 2017 00:32:40 +0000https://blissread.com/?p=1719Beat the weight loss plateau You’ve been walking the straight and narrow—counting calories, working out—and yet you’re not dropping pounds. What gives? The answer may be hiding out amid the random things you do over the course of an average day—those little habits that have seemingly no connection to weight loss, but may in fact […]

Beat the weight loss plateau

You’ve been walking the straight and narrow—counting calories, working out—and yet you’re not dropping pounds. What gives? The answer may be hiding out amid the random things you do over the course of an average day—those little habits that have seemingly no connection to weight loss, but may in fact be sabotaging your best get-fit efforts.

Do you always eat “healthy”?

A funny thing happens when you focus on making careful diet decisions. If you just “think” of your meal as a light choice, it can cause your brain to make more of the hormone ghrelin, reports a study from Yale University.

“More ghrelin makes you feel less full and signals your metabolism to slow down,” says study author and PhD candidate Alia Crum. To keep your ghrelin balanced, focus on the more indulgent parts of your meal—say, the nuts and cheese on your salad, rather than the lettuce.

Do you pay with plastic?

Carrying cash may feel a little last century, but people who use a credit card when grocery shopping buy significantly more unhealthy, calorie-dense food than people who pay cash, according to a study in the Journal of Consumer Research.

Junk-food buyers were perfectly aware of the extra calories and cost of those treats, but since they didn’t feel the immediate hit in the wallet, they gave in more easily to impulse buys, explains study co-author Kalpesh Desai, PhD, associate professor of marketing at Binghamton University.

Do you think about exercise a lot?

There’s a downside to that, says a French study: Simply thinking about exercise can cause you to eat 50% more. Why? People assume that the upcoming workout gives them license to snack. Avoid excessive munching with a pre-gym snack of no more than 150 calories, advises Keri Glassman, RD, author of The Snack Factor Diet. Try two slices of turkey with whole-grain crackers.

Are you laser-focused at work?

Sit for just a few hours and your body stops making a fat-inhibiting enzyme called lipase, researchers at the University of Missouri–Columbia found. Stand and stretch every hour, and you’ll boost your metabolism by about 13%, says research published in The American Journal of Clinical Nutrition. Or, fidget all day (tap your feet or bounce in your chair) and increase calorie burn by 54%.

Do you sleep too little?

“Not enough shut-eye puts your body into a carb- and fat-craving survival mode,” says Michael Breus, PhD, author of The Sleep Doctor’s Diet Plan. A study in The American Journal of Clinical Nutrition found that women who slept fewer than four hours are 300 more calories and 21 more grams of fat the next day.

Try this to gauge your sleep needs: For a week, go to bed seven and a half hours before you need to get up. If you awaken before the alarm, you can get by with less sleep. But if you hit snooze, you may need eight, even nine, hours a night to wake up refreshed, recharged, and ready to burn some fat. A

Are you stressed?

A hectic schedule, challenging job, family drama—whatever the reason for your stress, it may be the underlying cause of your weight loss struggles. That’s because of the stress hormone called cortisol, which may increase the amount of fat your body stores away. In fact, research has shown that higher levels of cortisol has been linked to greater amount of visceral fat.

Are you eating too many processed foods?

When in doubt, skip any refined foods. That means white bread, crackers, chips, plus all those sneaky refined sugars in packaged foods. All of these unhealthy items increase inflammation in the body, says Kate Patton, a registered dietitian at Cleveland Clinic. “Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.” Instead, stick to whole, clean foods like fruits, vegetables, and whole grains.

Are you skipping weight day?

Sure, cardio is important. But if you always opt for a run or bike ride, you likely won’t reach your weight loss goals. “If your primary goal is fat loss, there are other forms of exercise that give a much better bang for your buck,” says celebrity trainer Jennifer Cohen. “The best way to lose weight and build lean muscle by doing some form of strength training in addition to your cardio. The more muscle tone your body has, the more fat you’ll burn.”

But if you’re not ready to let go of your daily cardio routine just yet, try adding interval training, suggests Cohen, since these types of workouts are much more effective at targeting fat than cardio alone.\

]]>https://blissread.com/7-surprising-reasons-not-losing-weight/feed017193 Ways Mindful Eating Can Help You Stay Slimhttps://blissread.com/3-ways-mindful-eating-can-help-stay-slim
https://blissread.com/3-ways-mindful-eating-can-help-stay-slim#respondThu, 09 Nov 2017 00:19:59 +0000https://blissread.com/?p=1702Mindfulness is all the rage right now, and for good reason. Not only does this wellness technique help you quell stress and get through the day feeling more zen-like, but it can also trigger a host of other health benefits. Studies have found that mindfulness may help reduce inflammation, increase happiness, improve sleep quality, slim […]

Mindfulness is all the rage right now, and for good reason. Not only does this wellness technique help you quell stress and get through the day feeling more zen-like, but it can also trigger a host of other health benefits. Studies have found that mindfulness may help reduce inflammation, increase happiness, improve sleep quality, slim down your belly, and even regulate your appetite.

Those last two benefits have us intrigued. Turns out mindfulness for weight loss and maintaining a healthy BMI can be so transformative, many nutritionists are recommending it to their clients as a way to eat more healthfully. Mindful eating can help you improve your digestion, reduce bloating, recognize when you’re full, and stop overeating. It can also change the way food tastes. Being present during meals means you’ll become even more aware of every bite and flavor, and you’ll likely end up enjoying your food way more.

But how exactly do you quit your habit of scarfing down your meal without a second thought? It takes a bit of practice—habit changing doesn’t happen overnight, after all! Several strategies can help guide you to becoming a more mindful muncher. Watch this video to learn three effective yet simple tips.

]]>https://blissread.com/3-ways-mindful-eating-can-help-stay-slim/feed01702Can Losing Weight Really Slow Down Your Metabolism?https://blissread.com/can-losing-weight-really-slow-metabolism
https://blissread.com/can-losing-weight-really-slow-metabolism#respondSun, 05 Nov 2017 03:36:17 +0000https://blissread.com/?p=1743Is it true that shedding pounds may actually cause your metabolism to slow down? Health’s medical editor weighs in. It’s true that losing weight can reduce the number of calories you burn, but I wouldn’t dwell on it. It’s tough to predict just how much your metabolism will drag and how long the slowdown will […]

It’s true that losing weight can reduce the number of calories you burn, but I wouldn’t dwell on it. It’s tough to predict just how much your metabolism will drag and how long the slowdown will persist; the scientific research on the metabolic effects of weight loss is a little all over the place. Some studies have found that overweight or obese people who lose weight do suffer lasting metabolic damage that makes it hard to keep the pounds off later. But other research has found that those same groups can drop pounds with no long-term penalty at all. Don’t forget: Metabolism is partly genetic. That means that even if you and your best friend shed the same amount of weight, your bodies could respond differently. Also Read: Weight Loss – Is Bananas The Right Choice?

Interestingly, some experts now believe that the speed at which you lose weight may be an important factor in what happens to your basal metabolic rate (that is, the calorie burn at rest). There’s evidence that people who lose weight quickly through intense calorie restriction see a significant metabolic slowdown. That’s because when you create a dramatic calorie deficit—by slashing calorie intake big time or going crazy with exercise—your body fights back and tries to hold on to energy by reducing the number of calories you burn; this is often referred to as “starvation mode.”

Until the research is more definitive, the best piece of advice I can give (and you’ve probably heard it before) is to slim down slowly, whether you have five pounds to lose or 50. Metabolism aside, a slow and steady weight-loss plan is a more sustainable lifestyle change than a crash diet. Most experts recommend losing at a rate of one pound per week, by creating a calorie deficit of roughly 500 calories a day (a registered dietitian can help you craft a more tailored nutrition plan). One more bit of advice: Make time for strength training. Increasing your muscle mass will help you burn more calories at rest.

]]>https://blissread.com/can-losing-weight-really-slow-metabolism/feed01743Can a DNA Test Really Pinpoint Your Perfect Diet and Workout? Here’s What Science Sayshttps://blissread.com/can-dna-test-really-pinpoint-perfect-diet-workout-heres-science-says
https://blissread.com/can-dna-test-really-pinpoint-perfect-diet-workout-heres-science-says#respondSat, 28 Oct 2017 03:36:16 +0000https://blissread.com/?p=1742 A new crop of DNA tests claim they can reveal the ideal diet, exercise and sleep routine for your genetic makeup. We asked experts if they’re legit. It sounds either too good or too futuristic to be true: Just by spitting into a tube, you can find out the answers to questions that plague […]

A new crop of DNA tests claim they can reveal the ideal diet, exercise and sleep routine for your genetic makeup. We asked experts if they’re legit.

It sounds either too good or too futuristic to be true: Just by spitting into a tube, you can find out the answers to questions that plague us all: Why can’t I lose weight? Why can’t I sleep? What exercises should I do for a perkier butt?

This is the claim from a new crop of so-called lifestyle DNA tests—genetic tests that, rather than estimate your risk of developing various diseases, provide clues regarding your nutrition, fitness, sleep, even your taste in wine.

In July, lifestyle DNA tests inched closer to mainstream with the launch of Helix, a first-of-its-kind marketplace for personal genome products: For $80, Helix will use a saliva sample to sequence 22,000 of your genes, unlike other at-home DNA tests, which look for specific gene variants.) Then you can pay for analysis of your results through products designed by third-party vendors that partner with Helix.

The idea is to enable users to get even more info out of their DNA sequencing, explains James Lu, MD, PhD, one of Helix’s co-founders and its SVP of applied genomics. Accessible genetic data can make insights you’re already tracking–say, on a calorie-counting app, or fitness wearable–even more salient. “It’s the next layer of information people have about themselves,” he says.

The products, which range from around $25 to a couple hundred bucks, comb through your genome looking for markers linked to specific traits. (For each analysis you purchase, Helix only provides access to the portion of your genome that’s relevant.) For example, you might have a genetic marker common among night owls, or people with higher BMIs. Knowing you’re predisposed to a late bedtime might be extra incentive to cut back on caffeine, explains Dr. Lu; or knowing you’re predisposed to a high BMI might make you think twice about having bacon at brunch.

If that doesn’t sound like the quick fix you were expecting, that’s because there is “no magic DNA pill,” Dr. Lu says. Instead, he sees Helix as a source of extra insight into your wellbeing that can help you make healthier decisions.

In fact, many of the recommendations you’ll get through Helix are based on more than your genes alone. Take, for example, Wine Explorer: For $30, the product will suggest bottles “scientifically selected based on your DNA.” But Wine Explorer also asks questions about your wine preferences to learn more about other factors that influence taste beyond your genes. Dr. Lu compares the product to Netflix. “Wine Explorer builds a profile based on genetic markers, and then when you get wine, you rate them, which helps it make better predictions over time,” he says.

Suggestions for the best diet or exercise routine for you may also not be as genetically tailored as you’d hope. For starters, research shows genetics often play only a small role in the effects of diet and exercise, explains Erica Ramos, the president-elect of the National Society of Genetic Counselors. “When studies see a difference between a group with a genetic variant and [a group] without it, pounds lost or muscle built tends to be on a fairly small range,” Ramos says.

It seems your behavior matters a lot more than your DNA in these instances. Based on your genes, “there might be a slightly higher chance you’d lose weight with a certain type of diet, but that doesn’t mean you couldn’t gain weight on it if you’re eating more than you’re burning,” explains Ramos, who is also a clinical genomic specialist at Illumina, a research company backing Helix.

She says the recommendations through Helix aren’t meant to be a specific plan for execution, but rather a guide: “As we get more insight into the little things that impact us, I think the hope is we’ll be able to see what we can tweak to be happier and healthier.”

Joann Bodurtha, MD, a professor of pediatrics and oncology at the McKusick-Nathans Institute of Genetic Medicine, adds that diet recommendations based on genetic testing are probably not individualized enough yet to be helpful. For example, she says, “most people will benefit from eating a Mediterranean diet,” and it’s tough to tell if the eating plan benefits those with a certain genetic marker more than than those without the marker.

Yet another caveat to the science behind lifestyle DNA tests: Some of the research used to formulate recommendations was done on very specific populations. Research in Olympic athletes, for instance, suggests that there are genetic characteristics of the muscles that might predispose someone to be a better sprinter than a long-distance runner—but we don’t yet know how those findings apply to those of us with less ambitious fitness goals, Dr. Bodurtha says.

She recommends considering lifestyle DNA tests with “a healthy dose of skepticism,” especially any that offer to tell you exactly what to eat or how to exercise. She’s also concerned that they might serve as a distraction, and lead people to ignore more established markers of poor health. “You don’t want somebody saying, ‘I’m out of breath and my fingers are turning blue, but my DNA test told me I wasn’t likely to have a heart attack.'”

That said, Dr. Bodurtha recognizes that DNA tests are exciting (who isn’t at least a little curious?!­) and that the field is progressing fast. “If they help you exercise more, or be a little more attentive to your diet, they fall into the ‘Do No Harm’ category,” she says.

Bottom line? As long as you know what a company is doing with your genetic information (that means reading the privacy regulations, even though it won’t be fun); you have an easy-to-understand explanation from the company about what your results can and can’t tell you; and you’re ready to face the sometimes surprising results (“You have a half-brother!”), it probably won’t hurt for curious folks to give lifestyle DNA tests a try.

]]>https://blissread.com/can-dna-test-really-pinpoint-perfect-diet-workout-heres-science-says/feed01742Food Vs Mood: How Does Food Affect Our Mood?https://blissread.com/food-vs-mood-food-affect-mood
https://blissread.com/food-vs-mood-food-affect-mood#respondFri, 27 Oct 2017 11:19:21 +0000https://blissread.com/?p=1363A couple of times, our actions and judgments have been influenced by the state of our belle at that moment. However it is true that food really affects our mood. In 1998 Amanda Geary was given a Millennium Award from the mental health charity Mind, to carry out some research into the link between food and […]

A couple of times, our actions and judgments have been influenced by the state of our belle at that moment. However it is true that food really affects our mood.

In 1998 Amanda Geary was given a Millennium Award from the mental health charity Mind, to carry out some research into the link between food and mood. Over 18 months she worked with 50 women and found that changing their diets produced a variety of positive benefits including lower anxiety levels, less depression, improvements in mood swings and less fatigue.

Investigating the mental effects of food is a very complicated process. There are so many foods – and they all contain so many chemical constituents. One carrot is not necessarily the same as another – there are variables like fertilizers, pollutants, naturally occurring chemicals in the soil, micro-organisms, mycotoxins, and of course GMOs to take into account. And any one of these might have a drastic effect on one person and leave another entirely unaffected. In fact, you might have noticed that sometimes food has an obvious effect on you and that sometimes you can ‘get away with it’!

The good news is that our bodies can adapt to all sorts of stress, including the stress caused by eating foods that are wrong for us. Back in the 1950s, Professor Hans Selye developed a theory he called the General Adaptation Syndrome. Here’s how it works:

Firstly – your body encounters something stressful – you’re first ever strong cup of coffee, or the pint of beer, or plate of cream cakes. Your body sends out distress signals – your heart starts beating faster, you get a headache, you feel nauseous. But you just shrug off the symptoms.

Thirdly – your body is putting up a good front, but behind the scenes, it is struggling. Coping with a food that causes stress to the body’s systems uses up energy. You may feel tired, unenthusiastic or irritable. As time goes on, all sorts of niggling aches and pains, coughs and sniffles, bloating, constipation and headaches can become part of your ‘normal’ life – something you just take for granted.

Fourthly – eventually your body forces you to take a few days off work. You’ll have no appetite for the foods that are at the root of your symptoms. You’ll stop eating them, and start to feel better!

Finally – now you have a choice. Stay at step 5, or go round again…

It’s not surprising that more and more people are noticing food allergies and intolerance. Our bodies can only absorb so much stress, and modern lifestyles can use up a lot of the body’s forgiveness! These days it doesn’t take much to push us over the edge.

It is surely no coincidence that the idea of health being a matter of balance is central to so many of the world’s systems of medicine. For example, the macrobiotic dietary system classifies foods as relatively ‘yin’ or relatively ‘yang’ and teaches us to interpret any food cravings as an sign that our food intake is not well balanced. In the macrobiotic system, foods like grains, beans, nuts, seeds, fruit, and vegetables are considered relatively well balanced. Over-reliance on very ‘yin’ foods like sugar, alcohol and fats and oils can make us lethargic and anxious. ‘Yang’ foods, which include meat but also eggs, cheese, and salt, can make us aggressive, inflexible and hyperactive.

]]>https://blissread.com/food-vs-mood-food-affect-mood/feed01363Weight Loss – Is Bananas The Right Choice?https://blissread.com/weight-loss-is-bananas-the-right-choice
https://blissread.com/weight-loss-is-bananas-the-right-choice#respondSun, 24 Sep 2017 20:05:52 +0000https://blissread.com/?p=1165Whether or not you like them, bananas are great. They are full of nutrients like fiber, potassium, good carbohydrates, Vitamin C and many more important vitamins and minerals. They are a breakfast staple in almost every household as it gives you instant energy to kick-start your day. You may have often been advised to eat bananas to gain weight […]

Whether or not you like them, bananas are great. They are full of nutrients like fiber, potassium, good carbohydrates, Vitamin C and many more important vitamins and minerals. They are a breakfast staple in almost every household as it gives you instant energy to kick-start your day. You may have often been advised to eat bananas to gain weight but you may have also heard that bananas are great for weight loss.

Confused?

Does eating bananas help you gain or lose weight?

We have all the answers you’re seeking right here.

Yes, it is true that bananas are loaded with carbohydrates that you are often told to limit or not avoid in order to lose weight. But bananas contain the good carbohydrates in the form of the resistant starch – the kind that supports both weight loss and weight maintenance. Moreover, they are packed with fiber that keeps you full for longer and are also low in calories.

Although high in carbohydrates, bananas have a low to medium glycemic index and therefore they do not cause sudden spikes in the blood sugar levels as compared to other high-carb foods and so, keep you metabolic rate in control. By keeping your blood sugar levels and metabolic rate in control, your body will burn more fat for energy. But these are just the basics and the confusion still lingers – are bananas good to gain weight or to lose weight?

According to Dr. Sunali Sharma, Dietician & Nutritionist, Amandeep Hospitals, “Bananas are full of nutrients and energy, and are a great source of essential minerals and vitamins. Bananas do not make you lose or gain weight by themselves. The combinations in which you take, the timing and the way you consume bananas contributes to the weight management.”
How to Eat Bananas to Lose Weight

Dr. Sharma tells us, “A medium banana contains just 105 calories, 27 grams of carbohydrates, 3 grams of satiating fiber and about 14 grams of naturally occurring sugar along with a host of essential micro-nutrients. The fruit boosts your metabolism and keeps you full longer preventing you from snacking in between meals.”

As compared to other fruits, banana contains slightly more calories and carbohydrates. So, in order to incorporate bananas in your weight loss diet, Dr. Sharma suggests some ground rules:

1. Limit your consumption to one 5” piece a day.

2. The perfect time to have a banana is pre or post-workout as a snack. It helps in boosting your stamina and also in recovery.

3. Use them to tame bloating that some diets tend to cause. The potassium bananas helps reduce water retention which aids weight loss.

Bananas can be eaten to lose weight in a healthy way as they don’t make you starve or bring your energy levels down.

How to Eat Bananas to Gain Weight

Bananas are often one of the fruits that we resort to when we are trying to gain weight. They are high in good carbohydrates and may help you gain weight when consumed in certain ways. “The best way is to use them in a milkshake. Add lots of nuts, milk and other fruits to make a power packed shake. Another way is to combine it with yogurt and make smoothies.

These banana smoothies and shakes can help you gain weight effectively without consuming unhealthy, empty calories. The nutritional value of these recipes is high and the weight gain happens in a healthy manner,” suggests Dr. Sunali Sharma.

Banana milkshake is great for gaining weight in a healthy way. Photo Credit: Istock

So, for whatever purpose you choose to, don’t forget to add this wonder fruit to your daily diet. It is an all-rounder and provides some super benefits for your overall health and well-being.